Perform the following:
3 sets of; XR HS, Negative Reverse MU to inverted hang, MU to SS, XR HSPU, lower down to XR Support Hold, negative MU down to hanging L-sit, Crank, Reverse Crank, Negative Front Pull
5x15 seconds FL
5x15 seconds XR Strap HS
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
notes:
1) Do not rest during the Ring strength series.
2) You may use the feet on the straps to slow your descent during the negative Reverse MU.
3) If you are unable to perform MU to SS (shoulder stand), perform the MU to support first and then press to SS.
4) Strive to perform the MUs with an emphasis on strength; keeping the kipping minimized or preferably eliminated all together. Be especially conscientious in locking your arms and turning out the rings at the top of each repetition
5) Progressions for developing the XR shoulder stand are found in the Basic Ring Strength 3 essay.
6) Use the position of your choice during the Crank and Reverse Crank that allows you to control the descent while still being challenging. The ascent and descent of these elements may both be performed in different positions.
7) Complete all 3 sets of the ring strength series prior to beginning the static hold position sets.
8 ) Rest at least 3-5 minutes between ring strength sets.
9) Perform the static hold sets as a single giant set; perform a set of FL, then move immediately to the XR Strap HS and then move immediately to the German Hang.
10) A short rest (30-60 sec) is allowed during the static hold positions work only after a single giant set has been completed.
